CrossFit Unit 16/12/2016 Friday

Training Program 16/12/2016 Friday


CrossFit Unit Training Program


Oly Lift


Power Cleans


2 – 2 – 2 – 2


Build towards 2RM


Rest 2 mins between attempt




Workout Of The Day (WOD)


Partner WOD


For Time
To complete together


1 male, 1 female
Row 100 calories
100 Pull-ups
100 Overhead squats (45#)
100 Push-ups
Run 1600m





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 5/5/2016 Thurs

5/5/2016, Thursday


CrossFit Unit Training Program


Warm-Up


15 Meters Inch Worm


2 Rounds


10 Floor Press
10 V-Ups
10 Hindu Push Ups


Strength/Skills


Compound Strength


Bench Press


10 Sets of 4 Reps @ 74%


Pull Ups


4 Sets of 7 Reps(Fix Weighted/Bodyweight, 10mins)


Workout Of The Day (WOD)


To Complete: 20 Minute Partner AMRAP


150 Dumbell Snatch (75/50)
Run 400m
150 Burpees
Run 400m
150 Toes To Bar
Run 400m


Divide up the reps however you choose. One person working at a time except you both must run each 400 together. If working alone, only do 75 reps.





We Decide Our Destiny


Excel as Individuals, Grow in Unity


Daily WOD 17/11/2013 Sunday

CrossFit Unit Program – 17/11/2013, Sunday

 
 

Warm Up & Mobility

 
 

Static Holds

 

Squat Hold (120 Sec)

Hand Stand Hold (60 Sec)

Bar Hang (60 Sec)

15 Hamstring Extensions

20 Air Thrusters

10 Pull Ups

 
 

Strength/Skills

 

Olympic Strength

 

Back Squats

5 Sets Of 5 Reps (5×5@78% Of RM)

 

Body Weights Training

Weighted / Assisted Pull Ups

5 Sets Of 3 Reps (5×3@Fixed Load)

 
 

Workout Of The Day (WOD)

 

Team WOD (Teams of 4)

400 Meters Run

400 Kettle Bell Swings

200 Wall Balls

400 Meters Overhead Medicine Ball Lunges

 
 

Excel as Individuals, Grow in Unity